9:03/8:57/9:21/9:25/9:30/8:41/9:55
I ran a warm up mile. Then ran 60 second pickups about every quarter mile, then for two miles ran a pick up for a quarter mile every other quarter mile. My legs were a little tired. The spits never indicate the effort, which always feels discouraging. So the last mile I just picked up and ran a steady pace. I have to keep it up these next two weeks. I have to remember that these tough work outs make maintaining a decent speed during a race feasible. I remember last summer, after Hobble Creek half marathon, my next long run was extra tough. Have to find the balance between continuing to build strength & endurance, without exhausting my body this week. I think I've been doing a pretty good job recently. In spite of the cold weather, my never-ending bronchitis I was pretty happy about my performance on Saturday. I felt strong. I just want to feel that way again a month from now. | 